Weighted Back Extension

Weighted Back Extension

The weighted back extension is a variation of the back extension, done with extra weight. It is an isolation exercise for the lower back. This exercise should be performed on a hyperextension machine.

Instructions

How to perform a Weighted Back Extension:

Lie on your stomach on the bench and move forward so that the bench is at the bottom of your stomach and the top of your thighs, feet tucked under the leg brace.
  • Lie on your stomach on the bench and move forward so that the bench is at the bottom of your stomach and the top of your thighs, feet tucked under the leg brace.

    Lie on your stomach on the bench and move forward so that the bench is at the bottom of your stomach and the top of your thighs, feet tucked under the leg brace.

  • Grasp a weight plate and clasp it to your chest. Alternatively, grasp a barbell in on overhand grip and rest it on the back of your shoulders.

    Grasp a weight plate and clasp it to your chest. Alternatively, grasp a barbell in on overhand grip and rest it on the back of your shoulders.

  • Extend your upper body straight out so your body forms a straight line from your head to your legs.

    Extend your upper body straight out so your body forms a straight line from your head to your legs.

  • Bend forward at the waist until it is fully flexed.

    Bend forward at the waist until it is fully flexed.

  • Extend the waist back up again to return to <3/position 3>.

    Extend the waist back up again to return to position 3.


 Questions

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